1/2 Murph

run/row 800m   or 250 jumprope
50 pull-ups/ ring rows
100 push-ups
150 squats

800m run/ row/ or 250 jumprope

jerk  3-3-3-3-3

"Grace"
30 ground to overhead/ clean and jerk for time

deadlift 3-3-3-3-3
12 min?
5 deadlifts aprox 60% of above wt
10 jumpovers

strict press  3-3-3-3-3

"Take baby with you"
AMRAP 30 min
45 kb swings
30 goblet squats
15 sit-ups
run to fence
all with kettlebell

4 rds
DB 15 squat cleans
run to stop sign

" Christy's birthday!"
1 min on, 30 sec off
2 rds
burpees
sandbags, ground to overhead
wall ball
box jumps
sit-ups
ball slams
tire flips

bench press 5-5-5-5-5

5 rds
1 min KB swing, 1 min rest
if you do not get 30 reps, 5 burpees during rest min.

"The Twelve Gifts of Christmas"

12 pull-ups
11 burpees
10 Sit ups
9 Kettlebell swings
8 push-ups
7 Box Jumps
6 Deadlift
5 Hang Clean
4 push press
3 double unders
2 dips
1 Run

21-15-9
thrusters
burpees

Deadlifts
1-1-1-1-1-1-1

AMRAP in 7 min:
7 kb swings
7 push-ups
Extra:
3 rds
5 pull-ups
10 box jumps
20 burpees

10-1
pull-up
kettlebell swing
run to fence with wt.

for time:
1000m row
80 sit-ups
60 push press
40 walking lunge
20 burpees

5 rds of:
12 deadlifts
9 hang power cleans
6 push jerks

500m row
AMRAP in 10 min:
5 push-ups
10 squats
1000m row

Shae's birthday

buy-in 70 sit-ups
AMRAP in 12 min
13 box jumps
40 ball slams

buy-out 19 sit-ups

20,30,40,50
sit-ups
jumping ball slams

at  the ZOO

AMRAP 10 min

10 sdhp
10 push press
10 lunges with the bar

at the ZOO
from CrossFit East

kb swings
goblet squats
jump ropes

50-10-100
40-10-200
30-10-300
20-10-400
10-10-500

AMRAP in 15 min:
10 box jumps
15 sit-ups
20 ball slams

at the ZOO

10-1
deadlifts
hang power clean
front squat
push press
Me:  95 lbs  19:28?
Shae: 75 lbs   23: ?

3 min work, 2 min rest
box jumps
rows
ground to overhead

1 min fun, 10 sec transition  3 rds
push press
box jumps
burpees
power cleans
rows
rest

'Cindy"

AMRAP in 20 min:
5 pull-ups
10 push-ups
15 squats

AMRAP 20 min:
20 kb swings
20 ball slams
20 sit-ups

for time:
run to stop sign and back
15 deadlifts
run
10 deadlifts

run
5 deadlifts

run
5 deadlifts

run
10 deadlifts

run
15 deadlifts

run

some work on front squats, form felt Ok. everything felt heavy.
Not feeling real well today.

AMRAP 10 min
10 thrusters  95 lbs
10 burpees
Me: 4 rds even
it felt horrible from the beginning.

AMRAP in 20 min
lap around station
10 toes to bar
10 push-ups
Blaine, Keller and I
7 rds even for me

AMRAP 12 min:
10 ring rows
15 ball slams
farmer's walk x2 shae 55lb DB. me 110
5 rds + 4rr
shae: 6rds

"Lumberjack 20"

20 Deadlifts (225lbs) Shae: 135 lbs
Run 400m 20 KB swings (2pood) shae 1.5
Run 400m
20 Overhead Squats (45lbs) 45 lbs
Run 400m
20 Burpees
Run 400m
20 Pullups Shae; 8 free, 12 blue band
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (40lbs each) 20 lbs
Run 400m
runs were to the stop sign and back
Me: 27:28
Shae: 25:47

just an easy run/sit-up day at station.

AMRAP in 12 min
7 pushpress
20 jump overs
Me:  115 lbs  9rds even
Shae: 30 lb DB  9 rds even

AMRAP in 20 min

5 kettlebell swings 2pood
10 push-ups
15 supermans
20 lunges with 45 lb plate
Me: 10 +KB+3PU
Shae: 10 +KB+2PU  1.5 pood,  25 lb plate
Blaine beat me by one stinking push-up!

At the station with Blaine:
10-9-8-7-6-5-4-3-2-1
benchpress 115 lbs
snatches  75 lbs
wallballs

"Day One"

21-15-9
DL 225#
Box Jumps
Ball Slams 20# ball
Blaine: 5:48
Me: 6:47
Shae: 5:49

10-9-8-7-6-5-4-3-2-1

OH Med Ball Toss burpee (20#)
Box Jump
12:08

8 min AMRAP

5 heavy thrusters  135 lbs
15 ball slams  20 lbs
4 rds + 3 thrusters

rnd 1 - 1:30 min work
20 secs rest
rnd 2 - 1:00 min work
20 secs rest
rnd 3 - 30 secs work
of the following exercises
100# db farmers carry (1 point for every 2 rubber mats crossed)
Sand bag burpee clean & jerk (60# bag)
"Slam Ball" horizontal tosses
GHD Situps
Row (calories)

At station with Blaine:
Planks 20 sec holds:  25, 35, 60, 70, 85, 110, 135, 160 lbs

Then AMRAP 20 mins:
5 Db snatch 50 lbs
5 handstand push-ups( pikes for me)
bearcrawl length of bay then length of engine.
7 rds - 2/3 bearcrawl

Rowing as part of the concept2 " Skeleton Crew " challenge.
31,000m in a week, starting today.

Rowed 13,761m  today.

At station w/ Blaine did the following:


1 min work w/ 20 secs rest of the following movements
Wall Ball shots (20# ball 10 foot target)
Burpees
Box Jumps
HPC w/ 95#
Dubs
2 rounds w/ 1:40 break between rnds.

Me:
WB - 15/15
Burp - 14/15
BJ - 14/17
HPC - 20/29
Dub - 14/20

Blaine:
WB - 28/20
Burp - 20/18
BJ - 19/19
HPC - 25/20
Dub - 35/35

At the station with Blaine:

"800 Fran"
21-15-9
Thrusters  95 lbs
Burpees
w/ 800 meter run each round before the Thrusters/Burpees
Blaine: 15:57
Me: 21:25
Run became too much of an active rest for me.

At The ZOO:
2 rnds of

1 min work w/ 20 secs rest of
Row
Sledge
Atlas Stone
Tire Flip
Farmers Carry
Tire Drag
Tire Toss
1:20 rest between rnds
No counting of reps, just fun!

40-30-20-10

Situp wallball shots w/ 20# ball
balls slams

5 rft of:
20 situps
30 ball slams
40 squats

At the station with Blaine;
21-15-9

Clean &Jerk  95 lbs
Box Jumps

For time:
100 single unders
100 back squats
100 push press
100 sit-ups
100 SDHP

W/ Blaine @ Station did the following:


Death By Squat Clean

1 135# squat clean on the first min, 2 cleans on the 2nd min, 3 on the 3rd....so on & so on untill you can no longer complete the lifts w/in that min.

Blaine: 7rnd w/ 5 into the 8th
Me: 5rnd w/ none in the 6th

tabata something else, sorta
cleans
push-ups
sit-ups
squats
Shae: 65 lbs
Me: 105 lbs

" The longest yard"

5 rds for time:

w/ a 1 min clock sprint from end of station property to other end (aprox 40 yards)
DL 180# AMRepsAP till 1 min is up
w/ 30 secs run backwards to start point on other side of property & rest till 30 secs expire
Score based on how many deads achived

Blaine: 20,16,12,11,12=71
Dave: 20,12,12,10.9=63

AMRAP in 15 min of:
5 hang power cleans  me-135 lbs, Shae- 85 lbs
10 stationary lunges
7 GHD sit-ups,  class did 15 ab mat

Shae: 9 -su
Me: 10 + 5 Cl